My training programme will consist of two hours forty-five minutes and will include a warm-up, drills and a warm-down.
WARM UP
This will consist of a twenty minute pulse raiser. Jogging, sidestepping, backward jogging a small sprint will all be included in the warm up to try and minimize the risk of injury as much as possible.
STRETCH
Twenty minutes of dynamic and static stretching to also minimize the risk of injury. As I am looking at a goal keeper he will have to especially stretch the arms and hands.
FOOTBALL RELATED PULSE RAISER
Very simple game to warm up the goalkeeper, all he has to do his save as many shots as possible. The coach stands between the six yard box and the penalty spot and lightly shoots at first and his shots should get more powerful as the time goes on, this drill should last for only twenty minutes.
1ST DRILL
Coach stands 5 - 7 yards away with ball in hand
Coach simulates shots by rolling ball to the side, lobbing over the head, throwing the ball downwards to replicate downwards header, but always gives the keeper a chance to make the save.
If keeper misses the ball or pushes it away, coach immediately picks up another ball while keeper is recovering.
When save is made, keeper must first throw the ball back to the coach, before doing anything else. Keeper uses the momentum of the throw to aid in the recovery back to the alert and alive position.
Give rest periods when fatigue sets in.
Drill should last twenty minutes
This game should improve handling as it requires good hands to save the variation of shots.
2ND DRILL
Team A is shooting on team B's goalkeeper, starting from the line that is 40 yards away from the goal.
Players go in one at a time and only get one shot each time.
As soon as the shot is taken, the next player may go.
Players must retrieve their own ball.
Each team gets 90 seconds to take as many shots as they can. The amount of goals scored is recorded and compared to the other team's score.
Teams switch after 90 seconds.
This drill should improve catching and hands as the goalkeeper is going to get lots of variations of shots so must be ready to catch or parry. This drill should last twenty minutes also.
3RD DRILL
Split field players into three groups as shown. Alternate places after each sequence.
Wide players dribble around forward cone and cross the ball.
Twin strikers move off their cones and decide who will attack which space (near or far post).
Strikers try to score, keepers attempt to cut off cross or save shot.
Can progress by adding defender(s) and more attackers.
This will improve catching as Marshall will have to catch the crosses. It will also improve communication, something he is also poor at as he will have to shout ‘KEEPERS’ when he wants to claim the cross. This lasts another 20 minutes.
GAME
A half an hour game to practise all the things that have been learnt and practised, it is also a time to practise the attributes not practised in the drills to maintain the good performances in them areas.
COOL DOWN
A fifteen minute cool-down to reduce the lactic acid build up in the muscles and reduce the risk of future injury and cramp.
After several weeks of this training programme, Andy Marshall should significantly improve his handling and catching. He must have patients though because it isn’t going to come to him straight away, he must be dedicated to the programme.
